41 free tools built for busy men over 35: calculators, food planners, training programmes, trackers, health checks and sport tools. No sign-up, and nothing you type leaves your browser.
Calculators
Fitness test: how fit are you for your age?Five at-home tests scored against published norms for your age and sex. Retest every 8 weeks.Protein calculatorDaily protein, grams per meal and a sample day for vegetarians, vegans or meat-eaters.Calorie and fat-loss calculatorMaintenance calories, a muscle-sparing fat-loss target and a timeline to your goal.Body recomposition calculatorA 12- or 24-week projection of your weight, fat and muscle, with and without strength training.Body fat calculatorEstimate body fat with a tape measure (US Navy method), plus fat and lean mass.Waist-to-height ratioA simple health check that tells you more than BMI.Fitness age calculatorEstimate your VO2 max and see how your fitness compares to your real age.One rep max calculatorEstimate your max from any set and get your training weights and strength benchmarks.Zone 2 heart rate calculatorYour zone 2 range in beats per minute and all five training zones.Sleep and caffeine calculatorThe right bedtime for your alarm and the latest time for your last coffee.Macro calculatorProtein, carbs and fat per day and per meal for six eating styles.Alcohol calculatorUnits, calories, sleep impact and an easy cut-back plan for your typical week.Hydration calculatorHow much to drink each day and before, during and after training or a match.
Food
7-day meal plannerA high-protein week for your diet and calories, with a grocery list you can print.High-protein foods list84 veg, vegan and other foods ranked by protein per portion, per 100 g and per calorie.Protein plate builderTap foods to build a meal and watch protein and calories add up.Eating-out guideThe best high-protein orders at 17 kinds of restaurants, cafés, pubs and airports.Supplement evidence guide25 supplements graded on the evidence, with doses, safety limits and interactions.GLP-1 medication guideProtein, food and strength training to protect muscle if you’re prescribed a weight-loss medicine.Healthy food swapsSimple upgrades for everyday international, Latin American and Indian staples.High-protein recipesEasy, mostly vegetarian recipes with protein per serving. New recipe every week.
Training
Workout generatorA weekly plan for your time, equipment and goal, with joint-friendly options.Exercise library40 essential moves with animations, form cues, mistakes and joint-friendly swaps.Sport warm-ups and injury preventionWarm-up and prehab routines for 12 sports, from golf and padel to football and running, with a timer.Pain-free exercise swapsSomething hurts? Safer alternatives for knees, back, shoulders and more, plus when to see a professional.Running pace calculatorPace, race-time predictions from 5K to marathon and your training paces.Couch to 5K after 40A gentle 9-week plan with a built-in session timer and tick-off tracker.Workout timer with voiceIntervals, Tabata, EMOM and ready-made routines like the 5-minute desk break.Workout calendar exportBuild your training week and add it to Google Calendar, Outlook or Apple Calendar.12-week strength programmeThree full-body sessions a week, step by step, with a tick-off tracker.12-week fat-loss programmeBuilt for busy dads: strength, steps, zone 2 and one habit a week.
Trackers and challenges
My Fitness HubYour plan, progress, streaks and badges in one place, plus today’s workout and tip.Energy check: why am I always tired?A 3-minute habit check that finds your biggest energy drains and when to see a doctor.Health check-up plannerWhich screenings your country recommends at your age, and how often. US, UK, Canada, Australia and more.Fit After 35 scoreA 2-minute habit check with your score out of 100 and top 3 priorities.Breathing exerciseA guided 1–5 minute stress reset: cyclic sighing, box breathing and slow breathing.Progress trackerLog weight and waist weekly and see your real trend on a chart.30-day challenges10k steps, protein every meal or 10-minute mobility, with a daily tracker.
Travel and lifestyle
Cricket corner
Cricket preseason plannerA week-by-week plan for batters, bowlers, keepers and all-rounders.Bowling workload trackerLog your overs and spot sudden spikes before they cost you a season.
Why we built these
Most fitness calculators are made for 25-year-olds with free afternoons. These use the same research behind our guides, with targets set for men over 35 who train a few hours a week, plus everyday supermarket food examples with vegetarian and vegan options. Each tool links to a full guide if you want the why behind the numbers. Have an idea for a tool? Tell us what would help.
These tools give general education, not medical advice. Check with your doctor before starting a new diet or training plan, especially if you have a health condition.